Nov 11, 2019

Tuesday Nov 12 2019

Part A

Front squats                                                               
1 x 6@ 65%                                                                                                                 
1 x 6@ 75%                                                    
1 x 6 @ 80%                                                       
1 x 6 @ 80%

Superset 30sec wall facing HS Alternating hand lifts

Part B


4 rounds                                                              
60 DU's        If you're still working on DU, get 15 Du attempts per round                                                        
30/24 cal row                                                     
3 Power cleans   GP - 115/75    OP - 135/95    CP - 155/105                        
3 Hang squat cleans                                 
3 Squat cleans 

Nov 8, 2019

Saturday Nov 9 2019

Remembrance Day WOD                        

Your choice                                                            

NUTTS                                                           
10 HSPU  15 Deadlifts 250/175                                                        
25 Box Jumps                                      
50 Pull ups                                                                      
100 wallballs 20/14- 10/9 200 Double Unders                                             
400m run with plate 45/25                                            

OR                                                   

MURPH                                                                             
1-mile run                                     
100 pull ups                                 
200 Push ups                                                          
300 squats                                                                          
1-mile run   

Nov 7, 2019

Friday Nov 8 2019

Join us tonight for the final wod of the 2020 Open!  First heat runs at 5:30pm.  BYOB and Bring an appetizer to share at the end of the night.  Theme this week is Hawaiian.  

November long weekend hours.
Friday - regular morning schedule with the above change for the evening class
Saturday - regular schedule
Sunday - regular Open gym 9-11am
Monday - closed - no classes or open gym times

Todays WOD - OPEN WOD 20.5.

For time.  20 min cap.  Partition any way you want:

40 Muscle Ups  (scale to Pull Ups)
80 cal Row
120 Wall Balls



Nov 6, 2019

Thursday Nov 7 2019

50 DU    If needed, scale to 1 DU + 9 SU x 5 rounds
40 Sit Ups
30 cal Row
20 Shuttle Runs
10 Clusters   GP - 45/25    OP - 50/35   CP - 60/45
20 Shuttle Runs
30 cal Row
40 Sit Ups
50 DU

Nov 5, 2019

Wednesday Nov 6 2019

Part A

Every 90sec x 8                                                   
1 high hang pull + 1 hang pull + 1 pull from floor + 1 power snatch + 1 OHS @ 80%

Part B


EMOM x 3                                                    
30sec OHS bottom position hold

Part C

E2MOM x 8                                                                 
5 OHS            GP - 105/75   OP - 125/85  CP - 135/95                                              
5 HSPU          GP - 2 full depth negatives   OP and CP - no scale                                                    
5 Push ups     GP - to ab mat   OP and CP - hand release

Nov 4, 2019

Tuesday Nov 5 2019

Part A

Back squats                                                                
1 x 6@ 65%                                                                                                                  
1 x 6@ 75%                                                     
1 x 6 @ 80%                                                        
1 x 6 @ 80%

Superset 8 strict Hollow lat pressbacks- for Lat activation

Part B

4 rounds                                                          
14 Burpees                                                         
12 DB snatch     GP - 45/25     OP - 50/35   CP - 55/40                                               
10 Box jumps     GP - 20/16     OP - 24/20   CP - 30/24                                                
8 TTB                 GP - 4 attempts + 4 Dragon fly   OP and CP - no scale                                                     
4 lengths SA Front rack carry